WOD – Fri, Dec 1
Intent
Hero Friday! No strength work going into this one so that we can spend time refining high skills and hopefully get someone their first ring muscle up! Have an idea of how you scale these movements on a regular basis and try something new! We can’t be reliant on same scaling drills all the time, they will not advance nor progress, and they get boring.
Warm Up (Checkmark)
8 minute AMRAP for quality
20 Jumping Jack
25 ft. forward bear crawl
25ft. Backwar bear crawl
10 Light KB Deadlift
10 Russian KB Swing
20 Unweight Russian Twist
Skills and drills (Checkmark)
Skills and drills:
10:00 Ring Work
- Ring support
- Ring Dip
- Low ring muscle up drill
- Ring row muscle up drill
- Ring Swing drill
- Ring Swing + hip to ring pull
- Muscle up practice
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
Finisher (3 Rounds for reps)
3×12 Turkish Get up (6 each arm, each set)
RXConditioning:
“Nate”
2 Ring muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53lb.) *American*
20:00 AMRAP
Intermediate:
“Nate”
2 Jumping Ring muscle ups or 2 Ring Dips + 2 Ring Pull Ups or Pull Ups
4 Handstand Push Ups (abmat reduced ROM)
8 KB Swings (53/35lb.) *American*
20:00 AMRAP
Baseline:
“Nate”
2 Ring Row + Push Up or Low kneeling ring muscle up
4 DB Strict press or Handstand hold (:20)
8 KB Swings (20/10lb.) *American*
20:00 AMRAP